Single-Leg Romanian Deadlift
A hip hinge on one leg: glutes, hamstrings and balance with very little weight.
Also known as: single-leg RDL, one-leg deadlift
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Compound
How to do it
- Stand on one leg with a soft knee, holding a dumbbell in the opposite hand.
- Tip your torso forward as your free leg lifts behind you in line with your body.
- Lower until you feel a stretch in the hamstring of your standing leg.
- Return to standing by squeezing your glute.
Form cues
- Keep your hips square to the floor; don't open them up.
- Your back leg and torso move as one.
- Start without weight or holding onto something.
Common mistakes
- Rotating your hips as the leg rises: you lose glute work.
- Bending your back instead of your hips: the movement comes from the hip.
- Rushing: balance needs slow reps.
Sets and reps
3 sets of 8-12 reps per leg with 60-90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the single-leg Romanian deadlift.
Single-dumbbell single-leg RDL
Dumbbell in the hand opposite your standing leg.
How to do it
- Stand on one leg holding a dumbbell in the opposite hand.
- Free arm out to the side for balance, free leg hovering just off the floor.
- Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance.
- Keep the hips square to the floor — do not open them to the side.
- Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch.
- Drive the hip forward to return to standing under control.
- Complete all reps on one side, then switch.
- Primary
- Glutes, Hamstrings
- Secondary
- Lower Back, Forearm Flexors, Glute Medius, Obliques
Single-kettlebell single-leg RDL
The same idea with a kettlebell.
How to do it
- Stand on one leg holding a kettlebell in the opposite hand by the handle.
- Free arm out to the side for balance, free leg hovering behind.
- Hinge at the standing hip, pushing it back while the free leg extends to counterbalance.
- Keep hips square to the floor; the kettlebell tracks straight down the shin.
- Feel a deep hamstring stretch on the standing leg at the bottom.
- Drive the hip forward to return to standing.
- Complete all reps on one side, then switch.
- Primary
- Glutes, Hamstrings
- Secondary
- Lower Back, Forearm Flexors, Glute Medius, Obliques
Kettlebell single-leg deadlift
Kettlebell held in both hands in front of you.
How to do it
- Hold a kettlebell in one hand and stand on the opposite leg.
- Hinge at the hip and lower the kettlebell toward the floor.
- Extend your free leg straight back for balance.
- Lower until your torso is parallel to the floor.
- Drive through your standing heel to return to standing.
- Complete reps on one side, then switch.
- Primary
- Glutes, Hamstrings
- Secondary
- Lower Back, Glute Medius
FAQ
What's the single-leg RDL good for?
It strengthens each leg's glutes and hamstrings separately and greatly improves balance and hip stability.
Which hand holds the weight?
Usually the hand opposite your standing leg, which helps keep your hips square.
What if I keep losing balance?
Touch your back toe to the floor or hold a bench with your free hand.
What muscles do the single-leg Romanian deadlift work?
They mainly work the glutes and the hamstrings, with help from the lower back and the glute medius.
Add the single-leg Romanian deadlift to your next workout
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